The lower belly and back are a difficult area of the body to work, and it seems that no matter how many times you do crunches, this area always stays the same.
Its difficulty is due to fat storage in this area, where the body stores most of its excess. Especially in women, the hormone estrogen causes fat to be retained in this area.
In addition to being an aesthetic goal, losing belly fat is a good way to improve your overall health: research has linked larger waist sizes to conditions such as heart disease, diabetes, as well as some cancers.
Well, there are several workout for beginners that can help you shed fat and keep your body fit and strong. Below you will find 9 of them: Each exercise should be done for 30 seconds with 10 seconds of rest between moves. Complete the whole circuit 1 to 3 times.
Let’s get started!
1. Heel Tap
- Lie on your back with your hands under your buttocks, knees bent and feet raised at approximately a 90° angle.
- Slowly lower one leg by bending forward until the heel barely touches the floor.
- Tighten your abdominal muscles to help lift your leg as you raise it.
- From a plank position, with your body and hips level, high. Lift the right foot up and bring the right knee towards the chest, between your hands.
- As you return back, bring the left foot up and do the same with the left knee, bring it between your hands.
- Continue alternating as quickly as possible, keeping your core tight and not moving your hips too much.
- Lie on your back again, with your hands behind your head.
- To exercise your abs, lift one leg and move it slightly off the floor and then lower it while raising the other leg.
- Concentrate on not straining your neck or chin.
You will need sliding discs or towels to perform this move. To make it easier: Perform the climbers with glides.
- Start with your feet on the sliding discs and your hands on the floor (push-up position).
- Tighten your lower abs and bring your feet toward your hands, lifting your hips upward.
- Slowly push your feet back to the starting position.
5. Leg lift
- Start face up on the floor, placing your hands under your lower back and or to the side and fix your core to the floor.
- Slowly raise your legs completely straight, bringing them to a 90° angle and then return to starting position.
6. Rotation plank
- Start in a plank position, supporting yourself with your forearms.
- Hold the position for 10 seconds, then roll your right elbow and feet to accompany the movement.
- Return to the center and do the same with the other elbow, also holding 10 seconds in the final position.
- Continue alternating, keeping the center of the body steady without dropping the hips.
7. Slide with knees together
- You’ll again need sliding discs or towels for this move.
- From a high plank position, place your feet on the sliders, keep your torso rigid and bring both feet toward the center.
- Concentrate on not letting your shoulders curve and not allowing your upper body to lean too far forward.
- Push back your feet to return to the starting position.
8. Roll up
- Start on the floor, legs extended, knees bent, feet together and arms up.
- As you stand up, inhale and stretch your arms forward.
- Exhale when you are fully upright.
- Always tighten your abs.
9. Toe touch
- Lie on the floor on your back, legs extended, feet together and arms outstretched.
- Tighten your abdominal and raise your right arm together with your left leg, touching your hands to your feet.
- Repeat for 15 seconds, then switch sides for 15 seconds.
Share this effective challenge workout with all your friends!